People strive to lose weight for many reasons, and many fall into the trap of fashionable food that promises immediate results. While there are ways to speed up your weight loss efforts, it is important to understand that losing weight quickly may be counterproductive.
Like most areas of life, safe, effective, and continuous weight loss is about travel and less about space-based on the scale and the fast-approaching deadline. Continue reading to get expert advice on the best ways to lose weight — and do not do that.
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| How to lose weight? |
Why Weight Loss Fast Is Not The Best Objective
Although the attraction of the "5 pounds a week" diet supplement is powerful, there are many reasons why rapid weight loss may work against your weight loss efforts.First, when people lose weight fast, especially with fad or crash diets, they are often unable to maintain it because the weight they lose is usually more muscle and water and less fat compared to people who lose weight gradually.
"Maintaining lean muscle mass is important for weight loss because it plays an important role in metabolic processes," said certified health trainer and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscles help you burn more calories. But when you lose weight very quickly, you lose muscle and your body slows down the calorie burn. Rapid weight loss can also lead to a permanent decline in metabolism. ”
Rapid weight loss often leads to scary yo-yo weight loss for many endless dieters. In fact, a study of previous competitors in the NBC weight-loss television show "The Biggest Loser" found that the more pounds we lose the faster, the more the participant's body weight decreases. The study also found that contestants also received a significant amount of their weight loss six years after the race.
An Australian study of 200 participants in The Lancet found that while dieters in the study lost the same weight, the weight-loss group gradually lost 10% and 50% less body fat than the fast-losing weight group.
Adding to the problem is that when people lose weight fast, their appetite often increases as their metabolism slows down, making it harder to maintain weight. Obesity research reports that our body motivates us to consume more than 100 calories per day for every lost weight.
Popular foods also often lead to malnutrition. “And the rapid weight loss — especially when you cut carbs — is usually watery,” says registered nutritionist Ellen Albertson, Ph.D., author of Rock Your Midlife. "Furthermore, when the daily calories are low, the body can use body fat as fuel, further reducing metabolism, as muscle mass is regulated by body function."
The bottom line: Weight loss will be kept to weariness and continuous exhaustion. Experts generally say that a safe dose loses about half a pound to 2 pounds a week. With that goal in mind, here are some tried and effective ways to lose weight and keep it off.
10 Tips Supported by Safe and Sustainable Weight Loss Specialists
1. Apply the Longevity and Behavior Changes
When trying to lose weight, close the word “diet,” suggests Albertson. Food can be unpleasant and make you hungry, so you always think about food, which is exactly what you do not want when you are trying to lose weight. Instead, she recommends thinking about weight loss as part of a healthy lifestyle and focusing on taking care of your body first."Weight loss is a big problem and you can't control a big amount of weight you have, but you can handle what you eat, how much you do exercise, and other things that affect weight, such as stress and sleep," says Albertson. . You propose to set SMART goals — straightforward, measurable, achievable, relevant and time-sensitive — and reward yourself when you reach them.
2. Focus on the first 5% to 10%
Instead of saying, "I need to lose 25 pounds," and be obsessed with what seems to be an impossible goal, look at the health benefits that can come from even a small weight loss.“Set small, achievable goals for yourself,” suggests Bennett. "Losing only 5% to 10% of your body weight (TBW) can significantly improve your health and reduce the risk of diseases, such as type 2 diabetes, stroke, heart disease and certain types of cancer."
3. Reduce Your Ultra-Processed Carbs and Sweets
A study in the Journal of the American Medical Association revealed that what you eat is very important in weight loss. Weight loss will be followed by fatigue and constant tiredness."One of the most effective ways to lose weight is to reduce your intake of sugar and carbohydrates," says Bennett. In particular, you want to reduce or significantly reduce your high-glycemic foods, such as sugary snacks, refined carbohydrates, and cold drinks. If you avoid or reduce fried foods, chips, crackers, and the like, you will accelerate your weight loss. ”
4. Eat More Plants
Studies show that plant-based diets not only promote weight loss but are also easier to adhere to than low-calorie foods. In addition, it is nutritious and has many health benefits."This product supports weight loss because it is rich in fiber and water, both of which are low in calories but take up space in the stomach to feel fuller," says Albertson. In fact, a Brazilian study found a direct link between increased fruit and vegetable consumption and improved weight loss.
Albertson proposes that it is intended to use five daily product meals to start and process up to seven to nine servings per day. “Start your day with a green smoothie, salad or chopped vegetables, and your lunch and eat fruit for snacks and desserts,” she says. For dinner, have plenty of fries, put vegetables in your pasta dishes, and roll them into soup.
5. Pump Up Your Protein
Increasing your protein intake can help reduce appetite and help prevent muscle loss."Eating about 25 to 30 grams of protein — two scoops of protein powder or 4 ounces of chicken breast — each meal can improve your appetite and control your body weight," says Drs. Albertson. "The best way to do that is to make sure you have one high-quality protein in each diet."
Albertson also states that women over the age of 50 need more protein (1 to 1.5 grams per daily body weight) than younger men and women (who need .8 grams of protein per kilogram of body weight daily). "Women need a lot of protein by the time they are 50, especially when they are about to stop because a decrease in the hormone estrogen causes weight loss, strength, and recovery," she explains.
6. Drink Extra Water
Studies show that drinking plenty of water is associated with weight loss without diet and exercise. Drinking plenty of water can help increase appetite and fight sugar cravings. Water is also needed for lipolysis, the body's process of burning fat to gain energy."I suggest that I follow the eighth and eighth rules - 8 ounces of water eight times a day - to get a little recommendation for taking water," said Florida-based celebrity trainer Jordan Morello who works for the Sweat Factor fitness platform. "My clients are often surprised when they add this [rule] to their schedule [as] how this simple thing can curb cravings and leave you feeling full all day long."
Another water trick? Try to drink two cups of water before each meal. Studies have shown that these simple movements can increase weight loss.
7. Eat Well-Cooked Breakfast
Morning captains, listen. If you are trying to lose weight, skipping breakfast is not the way to go. In fact, research has consistently shown that skipping breakfast is associated with obesity and obesity.In addition, a study conducted in the Proceedings of the Nutrition Society found that people who do not eat breakfast tend to have generally lower quality foods, and lose nutrients, such as vitamin D, calcium, and iron.
But not just any breakfast will do. "In order to think clearly, work efficiently and feel better, you need a balanced, high-sugar diet for the first day of the day that is high in protein, healthy fats, and what I call carbs are just like fresh berries," he said. Bennett.
8. Get up and move vigorously
One of the easiest ways to lose weight is to increase non-exercise activity thermogenesis (NEAT) —the energy used in everything you do without eating, sleeping or exercising. Minor changes such as picking up groceries instead of pushing a cart, parking away from the entrance to the mall, taking the stairs instead of the elevator, or even touching the toe can result in hundreds of extra calories.Or try to stand up more than you are sitting. Studies show that simply stopping the stand leads to greater daily energy consumption, which translates directly into extra calories burned and ultimately shed pounds.
For example, if you weigh 150 pounds [160 kg] and sit and stand, you can burn an additional 35 calories an hour — 280 extra calories a day, 1,400 calories a week, and 70,000 calories a year.
"Set a timer on your phone, Fitbit, or computer to remind you to get up and go every hour," Albertson said.
9. Hit Weights
Muscles burn more calories than fat. So how do you build more muscle? Strength training.Adding resistance training to your weight loss program is a wise idea not only because of the calories you will burn while working out but also because of the "effect of back burns."
Known as excessive post-exercise oxygen consumption, the EPOC shows how high oxygen consumption remains after exercise to help the muscles recover. This increase improves metabolism both during and after strength training.
And when you add muscle to your frame, your resting rate is higher (RMR). Your RMR determines how many calories your body needs to function in rest. If your RMR is large, you can overeat and lose weight.
"Although cardiovascular exercise is often emphasized, strength training is the key to losing weight and maintaining weight loss, especially after 50 years because muscle mass — which burns calories - is reduced by 1% to 2% per year," Albertson said. . "Strength training can reduce muscle wasting."
10. Do not pass
Lowering too many calories or exercising 24/7 may be counterproductive when it comes to losing weight. Most people think that losing pounds requires hard work to get results, but allowing yourself enough time to recover is very productive."Most people, if they are frustrated that they have never lost weight, will also reduce the stress (i.e. the catabolic phase) they are doing," said authorized trainer Rob Darnbrough, CEO and founder of the Smart Fit Method. in California. “For example, they will run many miles, double the amount of money they spend in the gym, and/or eat less. However, all of the effects we desire in doing the above things happen during the anabolic recovery phase. "
During the anabolic phase, the body builds muscle and loses fat while recovering from stress, explains Darnbrough. Therefore, instead of pushing yourself to a resting place, which ultimately leads to excessive training and diminished results, put as much energy into rest and diet as you do from exercise. "To create sustainable results, try to balance your stress level with recovery," Darnbrough said.
Disclaimer: This item, including advice, provides general information only. It is by no means a place for a medical opinion. Always consult your specialist or doctor for more details. Insight Skills does not claim any responsibility for this information.
